SBD101 - Powerbuilding for Students
The powerbuilding program optimized for the college student's schedule and lifestyle
Overview
We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck).
Read more about the program below.
The college powerbuilding program comes with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.
Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)
Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression
Academic and social lives - optional exercises to get MORE gainz when time allows
The 5 Day Version
Monday: Squat / Posterior Chain
Tuesday: Bench / Chest & Shoulders
Wednesday: Deadlifts / Quads
Thursday: Bench / Back
Friday: Squat / Shoulders & Arms
*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)
The 3 Day Version
Monday: Full Body
Wednesday: Full Body Upper Focus
Friday: Full Body Lower Focus
Who it's for
Reviews
I’m only a few weeks into the program so I’m not in the strength weeks yet, but the muscle gains have been great as I believe in compound movements to put on a lot of mass. I added a bit of extra arms and shoulders into the program. Can’t wait to see what the strength portion of the program brings.
I guess this program was not for me, chose i got More then expected muscle gain but my max lifts went down.
85
Writing a proper review in the 3rd week is kind of counterproductive yes, but I feel like a few things should be said: I run the 5-day variant of the program as an intermediate and it is suitable for this level, though I'd recommend swapping some isolation/accessory exercises from time to time. The sessions aren't too long but nonetheless intense, and you get a good pump. The back and legs are targetted very well here, I'd add an additional triceps exercise though. My main critique so far, and the main reason why I write this comment: while RPE generally is good to gauge the load for an exercise, it only really works if you're already somewhat close to failure: anything below RPE6 doesn't really make a lot of sense, so RPE3 is pretty ridiculous if you ask me, especially for a set where you already do 6 reps. Leave RPEs for HEAVY sets, percentages are much better for high volume work. That aside, it's a cool program, and I expect to make some notable gains running it.
Variations
16 weeks · 4 days/wk
- 3 days of training with one optional day
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @3 |
| 1 | 5 reps | @4 | ||
| 1 | 5 reps | @5 | ||
| 1 | 5 reps | @6 | ||
| 1 | 5 reps | @6.5 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @6–7 |
| 3 | Split Stance Romanian Deadlift | 3 | 8 reps | @6–7 |
| 4 | Lat Pulldown | 3 | 15 reps | @7 |
| 5 | Seated Hamstring Curl | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @3 |
| 1 | 5 reps | @4 | ||
| 1 | 5 reps | @5 | ||
| 1 | 5 reps | @6 | ||
| 1 | 5 reps | @7 | ||
| 2 | Barbell Row | 4 | 6 reps | @6–7 |
| Superset | ||||
| 3A | Bicep Curl | 3 | 10 reps | — |
| 3B | Drag Curl - Mechanical Dropset | 3 | 8 reps | @8 |
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps | @7 |
| 5 | Super-ROM Lateral Raises | 3 | 15 reps | @7 |
| 1 | 3–5 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 6 reps | @4 |
| 1 | 6 reps | @5 | ||
| 1 | 6 reps | @6 | ||
| 2 | Leg Press | 3 | 8 reps | @6–7 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 12 reps | @6–7 |
| 3B | Chest Supported Row (Dumbbell) | 3 | 12 reps | @6–7 |
| 4 | Leg Extension | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Cable) | 2 | 15 reps | @7 |
| 2 | Rolling Tricep Extension (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Lateral Raise (Dumbbell) | 2 | 20 reps | @7 |
| 4 | Rear Delt Fly (Machine) | 2 | 20 reps | @7 |
Weeks 2–16 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Alec is an evidence-based strength coach, fitness educator, and powerlifting competitor.
Since the age of 15, Alec has been involved in strength sports as an athlete and student. After training under world-renowned coach Josh Bryant, garnering thousands of hours of experience in physical therapy clinics, and working at multiple strength and conditioning internships, his knowledge and passion for strength training has evolved beyond personal goals, and is now a coach and fitness educator on various social media platforms.
Common questions
SBD101 - Powerbuilding for Students is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 16 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
SBD101 - Powerbuilding for Students is structured around 4–5 training days per week depending on the variation you choose. Each variation is designed for a different schedule, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
SBD101 - Powerbuilding for Students is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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